Daily WOD

Press Week 1 Cycle 2
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps
**Add 5#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)

GP WOD:
3 rounds for time of:
Row 30 calories
50 Double unders or 150 singles
50 walking lunges

OP WOD:
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

December 17, 2014

Thursday 12.18.2014

Press Week 1 Cycle 2 Wendler 5’s Warm up sets […]
December 16, 2014

Wednesday 12.17.2014

15 minutes to work up to a heavy squat then […]
December 15, 2014

Tuesday 12.16.2014

Back Squat Week 1 Cycle 2 Wendler 5’s Warm up […]
December 14, 2014

Monday 12.15.2014

Bench Press Week 1  Cycle 2 Wendler 5’s Warm up […]